Flat bench press

Flat Bench Press

1. Lie flat on a bench, feet firmly on the floor. Make sure that your back, shoulders, and head are firmly positioned on the bench.

2. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up.

3. Lift the bar off the rack and hold it above you with your arms straight up and extended.

4. Lower the bar down to your chest until it either touches your chest or comes within an inch or so away.

5. Press the bar straight up until arms are extended.